9-30-13
Warm Up: – AMRAC 8
50 DU/150 SU
6 ring pushups
6 reverse plank burpees
6 box jumps
WOD: – For time:
50 Weighted Pullups
50 Weighted Situps
50 Weighted Dips
Warm Up: – AMRAC 8
50 DU/150 SU
6 ring pushups
6 reverse plank burpees
6 box jumps
WOD: – For time:
50 Weighted Pullups
50 Weighted Situps
50 Weighted Dips
Scenario WOD #2 – Firefight! Tango Down!
Warm Up: – 400m run
Precision Jumps 8-8-8
Banded Squats 8-8-8
Strength: – Thrusters – 3 RM in 20 min
WOD: – AMRAP 15
Bridge Run
5 box jumps
7 inverted hangs
Warm Up: – 30 wall balls
20 pullups
10 HSPU
Skill: – 180’s – 10 L/R
360’s – 10 L/R
Box Jumps – work to highest double
WOD: – 5 rounds for time:
2 min max DU/SU
2 min max squats
1.5 min rest
Warm Up: – AMRAC 8
6 pullups
8 HSPU
10 deadlifts @ 95/75
Strength: – Hang Squat cleans
6-4-3-6-4-3-6-4-3
WOD: – “Griff”
800m run
400m backwards run
800m run
499m backwards run
Warm Up: – AMRAC 8
10 DB shoulder press
10 DB squat cleans
10 DB situps
Skill: – 3 Rounds NOT for time:
50ft partner carry
10 Push press @ 75/45
WOD: – 5 rounds for time:
50 ft OH barbell carry @ 75/45
21 burpees
Warm Up: – 2 Rounds
400m run
20 pushups
20 ring rows
Strength: – Bent-over reverse grip barbell rows – NTE 95
10 – 10 – 10 – 10
WOD: – EMOM 15
50ft sprint
10 KB swings @ “tough”
Warm Up: – AMRAC 8
20 ft Gallop
20 squats
20 situps
Strength: – Back Squat – 3 RM in 20 min
WOD: – 5 rounds for time:
6 Snatches @ 75/45
10 Pullups
200m Run
Rest 2 min
Warm Up: – Run 1 mile
Skill: – In 10 min – Pass through the ring swings 3+ times
In 10 min – collect 25 forward rolls
WOD: – 10 Shoulder Press @ 95/45
15 OH Squats @ 95/45
20 Push Press @ 95/45
25 Front Squats @ 95/45
30 Push Jerks @ 95/45
35 Back Squats @ 95/45
Warm Up: – Jump Rope / Run for 8 min
Strength: – Suitcase Deadlifts 8 L/R X 5
WOD: – 8 Chin-ups
8 L/R DB/KB Snatch
8 Lateral plate jump-overs